6 Best Chest Exercises To Get Your B00PS In Shape.

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When it comes to chest exercises (for women and men, alike), standard pushups tend to get all the praise. Of course, they are pretty freaking good for you but they aren’t the only way to build strength in this area.

And, yes, you DO what to build strong chest (a.k.a. pectoral) muscles, because doing so will make everything from carrying groceries to rearranging your furniture for those home workouts easier. Something else chest exercises and workouts can do are to help keep your posture nice and proud and help you avoid back and neck injuries.

I consider the moves here to be the best-of-the-best for your chest because they challenge your upper-body from every angles. After all, your triceps, shoulders, core, and back also help you perform lots of moves that really fire up your chest.

The key to incorporating these exercises into solid chest workouts, though, is to mix things up. Select a variety, including a move or two that requires just your bodyweight, one or two that you perform lying down on the floor, one you do seated or kneeling, and a couple that use dumbbells. You can fill up bottles with water or sand in place of dumbbells.

I guarantee: If you can’t do full pushups just yet, you’ll be cranking them out before you know it once you start incorporating these chest exercises in to your fitness routine on the regular.

Time: 20–25 minutes

Equipment: dumbbells, mat

Good for: chest, arms, upper body

Instructions: After a quick dynamic warm-up, perform eight to 12 reps of each, rest for 15 seconds, then continue to the next exercise. Once you’ve completed each, rest for one minute, then repeat the entire circuit twice more for a total of three rounds.

  1. Incline Pushup
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Why it rocks: If full pushups aren’t quite working for ya yet, this modification will help you build up that strength.

How to: Start in a high plank position with hands elevated on a sturdy surface like a workout bench or coffee table. Shoulders should be stacked over wrists, core tight, legs straight and engaged. Maintain a straight line from head to heels and bend elbows to lower body toward surface in one piece. Press back to start. That’s one rep. Perform eight to 12 reps, rest for 15 seconds, then continue on to your next move. (You’re doing five to eight total.) Once you’re finished, rest for one minute, then repeat twice more for a total of three rounds.

Pro tip: Elbows should point out at 45 degrees away from ribs during pushup.

2. Dumbbell Floor Press

Why it rocks: Barbell bench press? Who needs it! This one challenges not only your chest, but your upper back, too.

How to: Lie on back with knees bent and feet flat on the floor, about a foot from seat. Hold a dumbbell in each hand with backs of upper arms resting on floor. From here, press dumbbells up by extending arms straight. Then, with control, bend at elbows to lower weights down until triceps touch the floor. That’s one rep. Perform eight to 12 reps, rest for 15 seconds, then continue on to your next move. (You’re doing five to eight total.) Once you’re finished, rest for one minute, then repeat twice more for a total of three rounds.

Pro tip: Elbows should form 45-degree angles with sides throughout movement.

3.Bear Plank Shoulder Tap

Why it rocks: In addition to working your chest, this move fires up your core in a major way.

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How to: Start on all fours with knees elevated a few inches off of floor. Keep back flat and shoulders and hips level while lifting left hand up off mat and bending at elbow to tap right shoulder with it. Replace left hand, then repeat on the opposite side. That’s one rep. Perform eight to 12 reps, rest for 15 seconds, then continue on to your next move. (You’re doing five to eight total.) Once you’re finished, rest for one minute, then repeat twice more for a total of three rounds.

Pro tip: Keep abs engaged by pulling your belly button toward spine to prevent shoulders and hips from moving throughout the exercise.

4. Pushup

Why it rocks: This quintessential chest move really works your entire body, and it’s oh-so satisfying to nail.

How to: Start in a high plank position, with shoulders over wrists, core tight, and legs straight and engaged. Maintaining a straight line from head to heels, bend elbows to lower body toward floor in one piece. Press back to start. That’s one rep. Perform eight to 12 reps, rest for 15 seconds, then continue on to your next move. (You’re doing five to eight total.) Once you’re finished, rest for one minute, then repeat twice more for a total of three rounds.

Pro tip: Elbows should point out at 45 degrees away from ribs during pushup.

5. Seated Arnold Press

Why it rocks: While the Arnold press is typically more shoulder-dominant, this variation puts greater emphasis on the chest.

How to: Start sitting down with torso leaned slightly back, legs extended forward, knees bent softly, back of heels on the floor, and arms at sides holding a pair of dumbbells. Bend elbows to 90 degrees and bring them in front of body in line with shoulders, palms facing you. Keep this shape while bringing arms wide out to sides and pressing weights a couple inches up toward ceiling. Reverse movement to bring elbows back in front of face. Perform eight to 12 reps, rest for 15 seconds, then continue on to your next move. (You’re doing five to eight total.) Once you’re finished, rest for one minute, then repeat twice more for a total of three rounds.

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Pro tip: Squeeze chest muscles as you bring elbows together.

6. Lying Dumbbell Chest Fly

Why it rocks: This fly involves a different movement pattern than other chest exercises like pushups and presses.

How to: Lie on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand and rest elbows on floor at sides angled away from body at 45 degrees. This is your start position. Press back into floor, engage core, exhale, and draw hands together above chest, maintaining slight bend in arms. With control, reverse the movement to return to start. That’s one rep. Perform eight to 12 reps, rest for 15 seconds, then continue on to your next move. (You’re doing five to eight total.) Once you’re finished, rest for one minute, then repeat twice more for a total of three rounds.

Pro tip: Think about hugging a giant beach ball as you squeeze your hands towards each other.

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